New Year, New You: 5 Resolutions for Better Pelvic Health

A new year often inspires goals for better health, but pelvic wellness doesn’t always make the list. However, around 25% of women in the United States have a pelvic floor disorder, so it’s worth making pelvic health one of your priorities.

Your pelvic floor supports your bladder, bowels, sexual organs, and core stability, so when it’s strong and healthy, you feel better in everyday life. At Desert Hills Care Center in Las Vegas, Nevada, we help patients of all ages understand their pelvic health and take simple, effective steps to protect it.

These five resolutions can set the tone for a healthier, more comfortable year ahead.

1. Strengthen your pelvic floor with regular exercises

Pelvic floor muscles play a significant role in bladder control, sexual function, and core strength. When these muscles weaken, issues like leaking urine, pelvic pressure, or discomfort can appear. One of the most effective ways to maintain pelvic strength is with targeted exercises called Kegels.

The key is doing them correctly. Many people unintentionally contract the wrong muscles, which can worsen symptoms rather than improve them. During visits at Desert Hills Care Center, we teach patients how to isolate and activate the pelvic floor safely.

A few minutes of practice each day can make a meaningful difference in bladder control, pelvic stability, and confidence.

2. Stay on top of bladder and bowel habits

Good pelvic health includes paying attention to your bladder and digestive routines. Certain habits put strain on the pelvic floor, like “just-in-case” bathroom trips, frequent straining during bowel movements, or holding urine for too long.

Healthy habits include drinking enough water, getting enough fiber, and avoiding pushing or straining when using the bathroom. Try to relax the pelvic floor instead of forcing muscles to work harder than necessary.

Consistently gentle habits help ease pressure on pelvic organs and prevent issues such as constipation, urinary urgency, and pelvic pain.

3. Move your body every day

Exercise offers powerful benefits for pelvic wellness. Gentle movement strengthens the core, boosts circulation, balances hormones, and supports a healthy weight, all of which affect the pelvic floor.

Activities such as walking, yoga, swimming, and Pilates support pelvic stability without overwhelming the muscles. If high-impact exercise causes leaks or pelvic pressure, it doesn’t mean you need to stop moving entirely. Instead, we help patients find low-impact activities that feel good and help build strength safely.

Daily movement doesn’t have to be intense. Even 10–15 minutes makes a difference when done consistently. The goal is to keep your body flexible, supported, and engaged so your pelvic floor can do its job effectively.

4. Schedule your annual well-woman exam

Regular checkups remain one of the most important steps toward protecting pelvic and reproductive health. Annual visits give you the chance to discuss symptoms, review changes in your cycle, and address concerns like pain during intercourse, urinary leakage, pelvic heaviness, or irregular periods.

Our board-certified OB/GYN, Dr. Helard Ballon-Hennings, MD, FACOG, also uses these appointments to screen for conditions such as fibroids, endometriosis, pelvic organ prolapse, and infections.

Early detection makes treatment easier and keeps minor concerns from becoming larger problems. Think of your annual visit as a reset button that ensures you start each year with clear information and personalized guidance.

5. Listen to your body and seek help early

Pelvic problems often get brushed aside because they feel embarrassing or too personal to discuss. But ignoring symptoms doesn’t make them disappear, and, in many cases, they slowly worsen over time.

Common signs that deserve attention include:

• Leaking urine during coughing, laughing, or exercise
• Pelvic or lower back pain
• Pain during sex
• A feeling of pressure or heaviness in the pelvis
• Difficulty emptying the bladder or bowels

These concerns are far more common than most people realize, and they’re highly treatable. We provide a supportive, confidential environment where patients can talk openly. Whether you need pelvic floor therapy, hormonal guidance, medication, or lifestyle strategies, getting help early leads to better long-term results.

Start the year with confidence

Pelvic health affects comfort, mobility, confidence, and quality of life. Small, consistent habits, like daily muscle exercises, healthy bathroom routines, gentle movement, and annual checkups, can transform how you feel throughout the year.

We’re here to help you understand your body, prevent issues before they start, and take action when something feels off. If you’re ready to make pelvic health a priority this year, we’re here with the expertise to support your goals.

Call Desert Hills Care Center today to schedule a consultation, or use our online form.